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The 10-Minute Full-Body HIIT Workout to Burn Fat

This cardio + strength routine will burn calories while you build muscle.

Ask pretty much any trainer what he or she recommends to clients who want to burn fat fastest, and the answer will likely be HIIT. The reason that high-intensity interval training is so effective is twofold: first, by including big multi-joint exercises (i.e., ones that utilize multiple muscle groups), it requires the body to burn a lot during the workout itself. Second, and more importantly, the body continues to burn calories for hours afterward as it re-seeks equilibrium. What’s even cooler is that you don’t need hours to dedicate to your workout—even 10 minutes can reap results.

This short workout, designed by Mark Beier, co-director of training at Shred415 in Chicago, maximizes every second, with fast-paced strength moves interspersed with bouts of cardio. “The 1-minute runs, on a treadmill or outside, tap into the aerobic system and challenge the body to use oxygen for energy,” Beier explains. “The end result will be an elevated resting heart rate post-workout and therefore the body will be burning more calories post-workout from fat.”

You’ll be amazed at what you accomplish in 10 minutes.

Do each run at 50% to 75% intensity, and perform your strength reps as quickly as you can while maintaining good form. For the strength moves, choose a moderate weight that you can safely control for good reps for the duration of each exercise.

1 minute run

1 minute squats to overhead press

1 minute run

1 minute walking lunges with bicep curls

1 minute run

1 minute renegade rows

1 minute run

1 minute sumo squat to high row

1 minute run

1 minute burpees with dumbbells (do a pushup on the dumbbells and a push press with the dumbbells in lieu of the jump)

The Best Full-Body Muscle Workout>>>


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